Anti-Inflammatory Meal Plan #1
or just like a really yummy week of healthy meals
I’m writing this from the sunnnny Florida! This week we’re visiting Florida to one, rest relax and recharge, but also because my brother (handle FalconBowse) and I are working on a merch collab together! After this we’re off to Salt Lake City, Utah! I’m missing my doggies, but I’m so grateful for my FIL for holding down the fort and taking such good care of them for us while we’re away.
I’m doing my best to stay on top of my vitamins / nutrient and hydration needs while traveling, but WOOF it’s hard. Plus sometimes it’s just nice to eat out and do things without worrying about the ingredients. So even though I am away, I still wanted to share a weekly meal plan with you all so your next week can be a success! Alsoooo randomly (and very briefly) met Paul Saladino so that’s cool.
📚 WHAT TO READ: I’m staying with my brother and sister in law and my lovely SIL gave me a little stack of books so I’m excited to dive into these. I’ll probably start with The Vanishing Half because I recall people ranting and raving about it.
📺 WHAT TO WATCH: I almost feel silly even recommending this because I feel like everyone and their brother is up to date on it, but if you haven’t seen it yet, watch Severance! The season 2 finale just aired so if you haven’t seen it then you can binge two full seasons. The show is incredibly weird, but phenomenal.
🎧 WHAT TO LISTEN TO: I haven’t listened to this episode yet, but I’m so excited to! Leanne Hainsby-Alldis is a Peloton instructor who, if you don’t Peloton, is incredibly pleasant and suchhhh a powerful instructor. But the crazy part is that she had cancer and went through treatment all while instructing. I would love to hear her take on the healing power of movement.
Don’t sweat the small stuff. We all know this saying, we all know we should apply it, but it’s honestly so challenging. Last week our pastor was starting a new series discussing marriage and familial relationships. He encouraged everyone to 1. speak nicely to each other but 2. to just let the little things go. If it isn’t a life changing, earth shattering issue, then does it really matter? (obviously if you’re in a toxic/unhealthy/dysfunction/abusive relationship I am not talking to you here) His advice? Using the term “so what”. Like yeah there are socks on the floor. So what? It’s been really helpful for me in learning to let the little things go.
I am soooo excited to share the first of many weekly meal plans with you! I’m starting the week with Sunday since I do a lot of food prep on Sundays and my “eating week” usually starts there. I tried to keep each day unique, but honestly I usually eat a lot of the same things each day. So if this feels crazy to you just pair it down!
As with everything in life, I believe I will start getting better at making these for us all. But while that process/journey is happening, I would love to know your feedback and how you’re liking the plans!
A COUPLE OF THE THINGS WILL NEED TO BE PREPPED! Like you’ll need to precook squash or sweet potatoes on the weekend so you can utilize them for breakfast during the week.
*pepper also gives me some inflammation so I’m leaving it out, but feel free to add it in if you can tolerate it!
Sunday:
Breakfast: Ham and Cheese omelette with avocado on top. A banana on the side would be nice.
Lunch: Burger bowls!
Grass-fed beef burger patties topped with cheese (ideally raw), some avocado slices, pickles, and if you’re feeling really crazy some roasted potatoes or french fries on the side —> Jesse and Ben’s is the best frozen French fry since it’s seed oil free!
Snack: Hard-boiled eggs (ideally you’d pickle some because yummmm!) with salt
For soft boil: Bring water to a boil, pop in the eggies, lower to a slow boil and cook for 7 minutes. Remove and immediately add to an ice bath to halt cooking. Website recipe here.
Dinner: Lemony herby whole roasted chicken and roasted veggies (this is my brother’s recipe!!)
Set oven to 450F
Make seasoning rub - enough for TWO CHICKENS: crush in a mortar and pestle or in spice grinder, or literally just fix dry herbs. 1 tbsp paprika, 4 tbsp smoked salt, 1 tbsp fennel seed, 1 tbsp coriander seed, zest of one lemon.*OPTIONAL Then chop up a couple sprigs of mint, rosemary, thyme and lots of sage.
Mix both spice blends together.
Add whole chicken(s) to a big cast iron pan and coat with some melted butter, tallow, ghee, or olive oil.
Add 1/4 of seasoning to back side of the chicken, then flip over and use 3/4 all over on the front side. (and this would be half of the above seasoning per chicken)Surround with chopped sweet potatoes OR squash and carrots. I’d say like 2 sweet potatoes, 1 butternut, and/or 4 carrots per roasting pan/chicken.
Stick half a lemon inside the chicken.
Add two cups of bone broth and 1/4 cup apple cider vinegar to the pan.Cook on middle rack uncovered for as long as it takes to hit internal temp 165 at the thickest part
Dessert: Ice cream —> Ice Cream for Bears, Alec’s, or homemade is best!
